Arm Exercises
61
Standing Biceps Curl — Elbow Flexion (in supination)
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
•Keep your chest lifted, abs tight and a very slight arch in your lower back.
•Keep your elbows at your sides and your wrists straight.
START
START
•Straddle the Seat Rail, facing the engine.
•Reach down and grasp the Hand Grips, palms facing forward.
•Straighten, with your arms slightly bent, keeping tension on the biceps.
FINISH
FINISH
•Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders.
•Slowly reverse the arcing motion bringing your hands back to the Start position.
Seated Biceps Curl — Flexion (in supination)
Muscles worked:
Bicep; Brachialis; Brachioradialiss
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
8
Success Tips
•Keep your upper body motionless and your wrists straight.
•Keep your chest lifted, trunk muscles tight and maintain a slight arch in lower back.
•Keep your spine aligned throughout movement
START
START
•Sit on the bench, facing the engine. Keep one foot flat on the floor, and bend the other leg, bringing your foot up onto the bench, knee slightly turned outward.
•With the arm on the same side as your lifted leg, reach forward and grasp a Hand Grip, keeping your elbow bent. Allow your upper arm (not elbow) to rest on the elevated knee.
FINISH
FINISH
•Slowly curl your forearm up toward your shoulder, keeping the upper arm completely still.
•Keeping your biceps tightened, slowly reverse the curling motion and bring your arm back to the Start position.
